Wednesday 10-1-25

 Wednesday 10-1-25

Bench Press

Conditioning:

On the 2:00 x 5

12 WB Push Press Shots

12 WB Russian Twists

WB (20/14)

Tuesday 9-30-25

 Tuesday 9-30-25

Row Technique

Conditioning:

4 Rounds

10 Toes to Bar

20 Alternating DB Snatches (50/35)

10 Burpees Over DB

Cap 15:00

Monday 9-29-25

 Monday 9-29-25

Split Jerk

Conditioning:

AMRAP 10

4 Power Cleans

6 Front Squats

8 Power Cleans

10 Front Rack Reverse Lunges

BB (135/95)

Friday 9-26-25

 Friday 9-26-25

Bench Press

Conditioning:

On the 3:30 x 4

30 Crossovers

20 DB Deadlifts

10 DB Thrusters

DB (50s35s)

Wednesday 9-25-25

 Wednesday 9-24-25

Shoulder to Overhead

Row Technique

Conditioning:

AMRAP 6

10/8 Calorie Row

6 Hang Power Snatches (95/65)

4 Burpees

Tuesday 9-23-25

 Tuesday 9-23-25

Conditioning:

0:00-8:00

9-6-3

Strict Pull-ups

Box Jump Overs (24/20)

3-6-9

Toes to Bar

Box Jumps (24/20)

8:00-10:00

Rest

10:00-20:00

12-9-6

Push-ups

V-ups

6-9-12

Parallette Shoot Throughs

Sit-ups

Accessory Strength:

KB Deficit Sumo Deadlifts

Double KB Farmers Carry

Monday 9-22-25

 Monday 9-22-25

Back Squats

Conditioning:

AMRAP 8

8 Right Arm Overhead DB Lunges

8 Left Arm Overhead DB Lunges

16 Lateral Jumps Over the DB

8 Right Arm DB Hang Clean and Jerks

8 Left Arm DB Hang Clean and Jerks

16 Lateral Jumps Over the DB

DB(50s/35s)

Saturday 9-20-25

 Saturday 9-20-25

Teams of 2

In 24:00….

50 Snatches (115/85)

50 Clean and Jerks (115/85)

*Every 3:00, both complete 10 V-ups.

In the remaining time, one partner finds a heavy Snatch and one partner find a heavy Clean and Jerk.

Friday 9-19-25

 Friday 9-19-25

Shoulder to Overhead

Conditioning:

21-15-9

Calorie Row

Wallballs (24/20)

9-15-21

Calorie Row

Wallball Thrusters(20/14)

Cap 20:00

Wednesday 9-17-25

 Wednesday 9-17-25

Back Squat

Conditioning:

Teams of 2

AMRAP 20

10 Shuttle Runs

200 Ft Plate Walking Lunges (45/25)

400 Ft Double Plate Grip Carry (45s/25s)

40 Plate Box Step-ups (45/25) (24/20)

Tuesday 9-16-25

 Tuesday 9-16-25

Conditioning:

On the 2:30 x 3

24 Double Unders

12 Toes to Bar

Rest 2:30

On the 2:30 x 3

24 Crossovers

12 L-Sit DB Press (50s/35s)

Accessory Strength:

Strict Pull-up Work

Monday 9-15-25

 Monday 9-15-25

Bench Press

Conditioning:

AMRAP 14

400 Meter Row

14 AbMat Sit-ups

7 Lateral Burpees Over the Erg

Saturday 9-13-25

 Saturday 9-13-25

For 24:00….

Teams of 3-5

“Waterfall Style”

2 Wall Walks

5 Sandbag Cleans (150/100)

10/8 Calorie Echo Bike

10 Alternating DB Snatches (50/35)

10 Archer Ring Rows

Friday 9-12-25

 Friday 9-12-25

Back Squat

Conditioning:

AMRAP 5

15 DB Box Step-ups

15 DB Seated Press

Rest 2:30

AMRAP 5

15 DB Floor Press

15 DB Deadlifts

DB (50s/35s) Box (24/20)

Wednesday 9-10-25

 Wednesday 9-10-25

“Twin Towers”

Buy In: 2,001 Meters

9 Rounds

11 Burpees

3 Hang Cleans (135/95)

4 Pull-ups

3 Overhead Squats (135/95)

*Scaling options will be available.

Tuesday 9-9-25

 Tuesday 9-9-25

3 Rounds

Work :45/Rest :15

- Ski Erg Calories

- Parallette Shoot Throughs

- Assault Bike Calories

- Criss Cross Crunches

- Walking Lunges

- Rest

Core Blast:

3 Rounds

Work :15/Rest :30

- Hollow Hold Tuck-ups

- V-ups

- Hollow Hold Flutter Kicks

Monday 9-8-25

 Monday 9-8-25

Bench Press

Conditioning:

1-2-3-4-5-4-3-2-1

Clean and Jerk (115/85)

10-20-30-40-50-40-30-20-10

Double Unders

Cap 12:00

Saturday 9-6-25

 Saturday 9-6-25

Teams of 2

In 24:00 complete 3 Rounds

400 Double KB Front Rack Carry (53s/35s)

40 Alternating Single Arm KB Clean and Jerks (53/35)

40 Alternating Single Leg Toes to Bar

4 Shuttle Runs

Remaining time find a Max Height Box Jump

Friday 9-5-25

 Friday 9-5-25

Push Press

Conditioning:

AMRAP 15

20 Calorie Row

20 Wallballs (20/14)

20 Pull-ups

20 Push-ups

20 Reverse Lunges

Wednesday 9-3-25

 Wednesday 9-3-25

 Back Squat

Conditioning:

On the 4:00 x 4

12 Kettlebell High Pulls

24 Single Unders

12 Russian Kettlebell Swings

25 Double Unders

KB (70/53)

Tuesday 9-2-25

 Tuesday 9-2-25

Conditioning:

EMOM x 4 (Alternating Movements)

12 Chest to Bar Pull-ups

6 Burpee Box Jump Overs

Rest 2:00

EMOM x 4 (Alternating Movements)

12 Toes to Bar

6 Burpee Broad Jumps

Rest 2:00

EMOM x 4 (Alternating Movements)

16 DB Floor Press

16 DB Deadlifts

Rest 2:00

EMOM x 4 (Alternating Movements)

12 DB Box Step Ups

12 DB Push Press

Box (24/20)

DB (50s/35s)